WOD…. Trick or Treat!! This is how this is going to work. You will warm up, show up and follow the trainers instructions, then 3,2,1 GO! The trainer of that class will draw from the hat for the first exercise to be performed. The first person done with that exercise will then go and draw […]
EMOM 20 minutes Power Clean First 5 minutes for each minute complete 5 reps Second 5 minutes for each minute complete 3 reps Third 5 minutes for each minute complete 2 reps And finally for the Fourth 5 minutes for each minute complete 1 rep. You will determine the loads… go as heavy as necessary.
WOD AMRAP in 16 minutes of: 4 Strict pull ups 6 Push ups 8 Back squats 95/65lb Post rounds to the Zen.
WOD AMRAP in 20 minutes of: With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you
5 rounds EACH for time: Row for calories, 30 for men 21 for women Deadlift 5 reps (heavy) Rest as needed between rounds Post loads and round times to whiteboard and load and total time to the Zen.
DO NOT DROP THE DUMBBELL. WOD 21-18-15-12 rep rounds for time of: Dumbbell Push Press 50/35lb (alternating). Box Jumps 24/20” Pull ups Post times to the Zen.
EMOM 15 minutes First five minutes 3 Squat cleans each minute at 78% Second five minutes 2 Squat cleans each minute at 83% Third five minutes 1 squat clean each minute at 86% and up….. Then: Back Squats 5×3 at 85% Post loads for lifts to whiteboard and to the Zen.
WOD AMRAP in 20 minutes 3 Wall Climbs 6 Grasshoppers 9 Up-Downs 12 Pass throughs on the parallettes Post rounds completed to the Zen.
Do the following: Max rounds in 4 minutes of: 3 Power Cleans 155/110 6 Hand Stand Push ups 9 Box Jumps 24/20” Rest 1 minute. Repeat for a total of 4 cycles. Post total rounds to the Zen.
5 rounds each for time of: Row 21 Calories 7 Thrusters* 3 Muscle ups (6 chest to bar or 12 pull ups) Rest. Thruster weight should be a weight that can be done in 1-2 sets but ideally 1 set but moderately heavy load. It should not be a weight that feels comfortable to do
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